1-1-3-5-5 FULL-BODY EMOM STRENGTH CIRCUIT
Our advanced TDBJ members who are doing 4 sessions/week should do this on Saturdays (or for their second Weekend Workout if they have a unique schedule).
This is a departure from our typical metabolic bodybuilding programming for GORILLACORN GAINZ, but I think you’ll find it to be a helpful one. This EMOM (Every Minute On the Minute) Circuit format is designed to build full-body strength with the underrated trifecta of Getups, Pullups & Stepups. You simply want find a more resilient movement group for developing your show & go muscles.
The key to maximizing the training effect from this workout is to load it perfectly so that it’s sustainably challenging for repeat sets to build that elusive strength-stamina. The Getup load should be a weight you could do 3 reps with in a single set (or a 3-RM). The Pullup load is a 6-RM and the Stepup load is a 10-RM. In other words, we’re doing at least half the reps we could with that load in a single set for multiple sets done with incomplete rest.
Don’t get lost in the workout weeds- this will all make sense after the first time you do it. The goal of the first session is really just to find your ideal training load that you’ll build upon the rest of the month. So don’t put too much pressure on yourself right outta the gate.
HERE'S HOW IT WORKS:
PART 1- 10-MINUTE CORRECTIVE WARMUP
- Perform each move for 2 minutes of work with 30 seconds of rest between moves:
Foot-Bridge Hip-Thrust- Left
Foot-Bridge Hip-Thrust- Right
Lateral Hinge to Forearm- Left
Lateral Hinge to Forearm- Right
PART 2- 1-1-3-5-5 FULL-BODY EMOM CIRCUIT
- Perform each move on the minute every minute exactly as prescribed, resting the remainder of each minute:
MINUTE 1: 1-REP Full Getup- Left Side
MINUTE 2: 1-REP Full Getup- Right Side
MINUTE 3: 3-REP Pullup (or AMRAP-1*)
MINUTE 4: 5-REP Stepup- Left Side
MINUTE 5: 5-REP Stepup- Right Side
*As Many Reps As Possible with 1 rep in the tank
- That’s 1 cycle. Use the following weekly volume progression:
Week 1: 4 cycles- 20 minutes
Week 2: 6 cycles- 30 minutes
Week 3: 8 cycles- 40 minutes
Week 4: 10 cycles- 50 minutes